"Two For The Show"
Duration: 26:00
AMRAP 2:
18 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
15 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
12 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
9 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
6 Power Snatches
Max Calorie Echo Bike
Barbell: 95 / 65 lb
Score: Total Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
ANAEROBIC CAPACITY
STIMULUS
- Overview: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
- With this being an anaerobic capacity training piece, your effort should be hard enough on the bike that your pace begins to fall off in the final 10-30 seconds of each interval.
- Intended Intensity: RPE 9
- Target Loading: Light-Moderate (45-55% of 1RM Power Snatch)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 80-160 Calories
STRATEGY
- Aim to complete the snatches unbroken whenever possible, breaking only if needed.
- Work at the fastest pace you can on the bike after completing your snatches. We are aiming to induce high levels of fatigue in the body to train it to process metabolic waste buildup.
- During your rest periods, try to keep moving for the first 1-2 minutes. Walk around, shake it out, and keep blood moving in whatever way you need. Then feel free to sit and control your breath for the final 2 minutes of the rest interval.
SUBSTITUTIONS
POWER SNATCH
- Reduce Loading/Reps
- Double Dumbbell Hang Power Snatches, @dumbbell(25/15)s
- Kettlebell Swings, @kettlebell(53/35)
- Power Cleans, @weight(105/75)
ECHO BIKE
- Bike Erg
- Row
- Ski
- Treadmill/Runner
TEAM VERSION:
[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
"X" Power Snatches
Max Calorie Echo Bike
Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches
* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12...
- Score: Total Bike Calories
- Notes: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
- Intended Intensity: RPE 9
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 250-500 Calories
MOVEMENT PREP
2:00 Easy Echo Bike
On The Minute x 3:
3 Power Snatches + 5/4 Calorie Bike Sprint